1. Barbell Conditioning with a running clock… A. at the 0:00 complete 15 Unbroken Clean and Jerks B. at the 5:00 complete 12 Unbroken Clean and Jerks C. at the 10:00 complete 9 Unbroken Clean and Jerks 2. Conditioning 5x300m Row/Run, 1 min rest (sub 30 SDLHP 45/65)

Rest Day!!!

CFC 1. Strength 3×3 OHS 2. Conditioning 1000m Row/Run 30 Overhead Squats, 135/95 30 C2B 500m Row/Run 15 OHS 15 C2B Strength WOD 1. Strength 3×3 OHS 2. Clean and Jerk Work up to a heavy set of the following complex: 2 High Hang Squat Cleans + 1 Jerk High Hang Cleans are from a […]

CFC 1. Strength  3×10 Back Squats 2. Conditioning  3 RFT: 400m Run 21 Burpees 3. Gymnastics Conditioning 4 sets of 12-15 unbroken Kipping HSPU, rest as little as needed to get the next set, but you must get at least 12 reps. Strength WOD 1. Snatch EMOMx12: 1 Squat Snatch Mins 1-2-3 @ 75% Mins […]

“Cookies n’ Cream” Teams of 2 AMRAP 20: 60 Calorie Row,  60 Kettlebell Swings (53/35) 50 Calorie Row, 50 Box Jumps (24/20) 40 Calorie Row, 40 Burpees 30 Calorie Row, 30 Wallballs (30/20) 20 Calorie Row, 200 Meter Run *one person working at a time *partition reps however